The O @ Seneca Backblast 8/22/17: #Cardio #Concrete #Coupons #19Pax

QIC:  Wham!

19 PAX:  Cutlass, Pope, O.J. (FNG), Face, Trump, Manziel (FNG), Red Snapper, Cardinal, Yankee (FNG), Tin Cup, Captain Insano, Bean Counter, Scratch, Mr. Clean, Glen Ross, Double Down, Fall Guy, Diablo, Wham!

Pre-WO
While struggling with the process of securing the F3 Flag in the ground, I was encouraged to see PAX after PAX showing up despite the new competing AO a few miles down the road.  Once everyone was gathered, quick disclaimer was given and we moseyed to the tennis courts and circled up for COP.

COP (not sure about the # of reps for some of these…it was kind of a blur)
15 SSH IC; 12 Imperial Walkers IC; 13 Air Squats IC; 15 Mountain Climbers IC; 10 Merkins IC; 15 LBCs IC; Plank (right arm up, left arm up, down on your elbows/forearms); Recover

Thang 1 (Split into 2 Groups)
While Group 1 enjoyed a nice little run the long way around the Seneca track, Group 2 enjoyed partner circuit work on the tennis courts in which one partner performed a specified exercise AMRAP on the baseline while the other partner sprinted to the end of the courts, performed a specified exercise and then sprinted back to his partner for a switch-o-rama.  The tennis court circuit work included the following sets:

P1: SSH AMRAP
P2:  5 Burpees

P1:  Freddie Mercuries AMRAP
P2:  10 Merkins

P1:  Flutter Kicks AMRAP
P2:  Bear Crawls from beginning of last court (after sprinting there) to fence

P1:  LBCs AMRAP
P2:  Crab Walk from beginning of last court (after sprinting there) to fence

P1:  Al Gores AMRAP
P2:  Broad jumps from beginning of last court (after sprinting there) to fence

P1:  Jump in Place AMRAP
P2:  10 Plank Jacks

The tennis court circuit work continued until Group 1 returned from their run.  Group 1 then had the opportunity to enjoy the circuit work while Group 2 rejuvenated themselves with the scenic run around the track.  The two groups then met back up at Coupon Field.

Thang 2
The PAX  circled up (which proved more difficult than expected) with every other PAX grabbing a coupon.  The group then engaged in 30 second intervals of AMRAP exercises with and without coupons (handing the coupon to the person next to you after each interval):

Set 1
Coupon Work: Curls
Non-Coupon Work:  Run around the PAX Circle

Set 2
Coupon Work:  Presses
Non-Coupon Work:  SSHs

Set 3
Coupon Work:  Squats
Non-Coupon Work:  Burpees

Set 4
Coupon Work:  Incline Merkins
Non-Coupon Work:  Bobby Hurley’s

Thang 3
It was 6:14 am at this point, and so not wanting to waste a single minute, the PAX did 12 In-and-Outs/Gas Pumps in cadence.

COT
The PAX circled up one final time for count-o-roma, name-o-rama and closing thoughts.  The QIC neglected to remember that #6 in count-o-roma was supposed to give the origin of his F3 name, but the QIC will #getbetter next time.  #TClaps to our 3 FNGS (O.J., Manziel and Yankee) and to Glenn Ross for headlocking 2 of the 3 FNGs.

– Wham!